Training tools

 

 

Multisportsystem.com

Triathlon Time Converter

 

Have you done a sprint triathlon and want to know how fast you will be at Olympic distance? You swam in last triathlon 1500m in 25 minutes, what can you do over 4km? Can you run a marathon under 5 hours after swimming  2.4 miles and biking 112 miles if your fastest run at 70.3 distance was 2h and 15 minutes? Or based on your Olympic distance time how fast can you do an Ironman?

To find the answers use our triathlon time converter

To help you here are the most common triathlon distances

Sprint Novice (Europe) 400 m
(0.25  mi)		 20 km
(12.4 mi)		 5 km
(3.1  mi)
Sprint 750 m
(0.47 mi)		 20 km
(12.4 mi)		 5 km
(3.1  mi)
Olympic 1.5 km
(0.93  mi)		 40 km
(24.8  mi)		 10 km
(6.2  mi)
ITU-Long Distance (02)
 3.0 km
(1.86 mi)		 80 km
(49.6 mi)		 20 km
(12.4 mi)
Half or  70.3
 1.93 km
(1.2  mi)		 90 km
(56  mi)		 21.09 km
(13.1  mi)
ITU-Long Distance (03)
 4.0 km
(2.49 mi)		 120 km
(74.6 mi)		 30 km
(18.6 mi)
3/4 Ironman 2.8 km
(1.74 mi)		 122 km
(75.8 mi)		 30 km
(18.6 mi)
Ironman 3.86 km
(2.4  mi)		 180 km
(112  mi)		 42.2 km
(26.2  mi)

Before you use triathlon time converter remember that times in the tables representing times from triathlons not times from single swim race, bike race or run race.

Triathlon Times Converter - download

 

Multisportsystem.com

Time, Distance, Speed Calculator

Need to find your pace for a certain time and distance? Need to find how long it would take to do a race at a given pace? Need to find out the distance from speed and time? Look here for all of your answers

Time from Distance and Speed

Enter distance value and unit:
Enter speed value and units:
Time is: Hours Minutes Seconds

Distance from Speed and Time

Enter speed value and units:
Enter time: Hours Minutes Seconds
Distance is (select unit before calculating):

Speed from Distance and Time

Enter distance value and unit:
Enter time: Hours Minutes Seconds
Speed is (select units before calculating):

 

Multisportsystem.com

Aerobic Fitness Evaluation (aerobic threshold - AeT)

High aerobic fitness (capacity) is decisive factor for all triathlon events. A high aerobic fitness positively transfers to the anaerobic fitness and also stabilizes speed. The increase in aerobic capacity will significantly improve your race pace, reduces injury, improves recovery. There are quite a few variations of tests as a measure of aerobic fitness. 

 

The easiest way to evaluate aerobic fitness is to do a standardized training session:

- duration of such session is at least 20-30 minutes (for example 1500m of swimming or 20km of biking or 10km of running)

- intensity is constant and moderate (heart rate between 120 and 155 beats per minute)

Measure average speed (yards/s; meters/s; km/h; miles/h etc.), average heart rate and calculate speed of aerobic fitness / aerobic threshold using calculator below. Increased speed at which aerobic metabolism is activated means better fitness for endurance races.

 

Enter average speed of the test
Enter average heart rate of the test


Sample of aerobic fitness tests. Click below to see biger image.



 

Multisportsystem.com

Triathlon Training Paces Finder

 

RUNNING

Recent your running race length (from 8km to 12km or from 5 miles to 7.5 miles):
Your time (hours:minutes:seconds): : :
Display your training paces in:
 
Moderate aerobic training, 70-80% HRmax, Multisportsystem intensity scale 5-6, training pace is:  
Hard aerobic training (threshold training or tempo run), 80-87% HRmax, Multisportsystem intensity scale 7-8, training pace is:  
Very hard anaerobic training (VO2max training), 87-95% HRmax, Multisportsystem intensity scale 9, training pace is:  
Extremely hard anaerobic training (speed training), fastest possible pace, 95-100% HRmax, Multisportsystem intensity scale 10, training pace is:
Easy aerobic training (long run or recovery sessions), 50-70% HRmax, Multisportsystem intensity scale 3-4, training pace is:

 

SWIMMING

Your recent time - 1500 meters or 1650 yards (hours:minutes:seconds):
: :
Display training paces in (time per 100 meters or 100 yards):
 
Moderate aerobic training, 70-80% HRmax, Multisportsystem intensity scale 5-6, training pace is: 
Hard aerobic training (threshold training or tempo swim), 80-87% HRmax, Multisportsystem intensity scale 7-8, training pace is: 
Very hard anaerobic training (VO2max training), 87-95% HRmax, Multisportsystem intensity scale 9, training pace is: 
Extremely hard anaerobic training (speed training), fastest possible pace, 95-100% HRmax, Multisportsystem intensity scale 10, training pace is:
Easy aerobic training (long steady swim or recovery sessions), 50-70% HRmax, Multisportsystem intensity scale 3-4, training pace is:

 

BIKING

Recent race length 35-45 km or  21.9 - 28.1 miles (you can use a decimal point, eg. 26.2):
Your time (hours:minutes:seconds): : :
Display my training paces in:
 
Moderate aerobic training, 50-70% HRmax, Multisportsystem intensity scale 5-6, training pace is: 
Hard aerobic training (threshold training or tempo bike), 80-87% HRmax, Multisportsystem intensity scale 7-8, training pace is:
Very hard anaerobic training (VO2max training), 87-95% HRmax, Multisportsystem intensity scale 9, training pace is:
Extremely hard anaerobic training (speed training), fastest possible pace, 95-100% HRmax, Multisportsystem intensity scale 10, training pace is:
Easy aerobic training (long bike or recovery sessions), 50-70% HRmax, Multisportsystem intensity scale 3-4, training pace is: